Monday April 30th morning Re-booting the training cycle

Great morning today!!

Working around the injury nicely

Started out with Isometrics and Isometric Power Flexes for the Neck

Hit Vacuum Practice and Isomeric Power Flexes for the Midsection

Got in some killer Joint Mobility and Flexibility work

Hit 50 Freestanding Handstand Push-ups (5 sets of 10)

Got in the following Hand Balance work:

3 sets of Handstand Hold Variations
3 sets of 1-arm Bent-arm Lever Holds on each side
3 sets of Planche Leans
3 sets of Air Baby Holds on each side
3 sets of Bent-arm Lever Variations to each side
3 sets of QDR Holds on each side

Finished up with 3 awesome rounds of the Ring of Fire

Great stuff!!

Saturday April 28th and Sunday April 29th

Looking at re-booting the training cycle and recovering from an injury

So both days were pretty easy

Hit Joint Mobility work in the mornings

And nothing in the evenings

Friday April 27th night

Due to my wrist injury I took tonight off

Focused on rest and recovery

Friday April 27th morning

Great morning today!!

Started out with Isometric and Isometric Power Flexes for the Neck

Hit my Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some awesome Joint Mobility and Flexibility work

Hit the following DSR and DVR Moves for 3 sets of 10 each:

1.)  Leiderman's Press
2.)  Eagle Flex
3.)  Full Range Pec Contractions
4.)  Full Deltoid Contractions
5.)  High Reaches
6.)  Lateral Raises

Then hit 3 rounds of the Ring of Fire

Great Stuff!!

Thursday April 26th night

Interesting night tonight.

Recovering from a wrist injury to I took the night off to rest and recover.

Feels odd and I don't like it.

Thursday April 26th morning

Good morning today!

Started off with DVR, Isometric and Isometric Power Flexes for the Hands and Fingers

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Hit 200 Atlas Push-ups

Hit 210 Feet-Elevated Push-ups

Got in some nice Joint Mobility and Flexibility work

Hit the following Hand Balance Drills:

3 sets of Handstand Variations
3 sets of 3 for Rolling Bridges, to each side
3 sets of Steve Atlas Style Super Sissy Squats to each side
3 sets of Squat to Bent-arm Straddle Handstand to Squat and Back
3 sets per side for 1-arm Bent-arm Lever Holds
2 sets per side for Bent-arm Lever Variations

Ended up hurting the wrist on the final set of the last move, so I stopped for the morning.

Here's a video of the final, and somewhat rough, last go through of the Squat to Bent-arm Straddle Handstand to Squat and Back:

Wednesday April 25th

Great day today!

Started out the morning with Isometric and Isometric Power Flexes for the Neck

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 210 Push-ups

Hit 210  Wide Grip Push-ups

Hit some nice Joint Mobility Drills

Got in the following Mini-Flows:

1.)  Down Dog to Up Dog Spinal Waves for 4
2.) Shin Box Extensions for 4 per side
3.) Twisting Warriors for 4 per side
4.) Crab Reaches for 4 per side

Then hit 3 rounds of the Ring of Fire!

Great stuff!!

The evening was nice.

Hit Isometric and Relaxed Flexibility work

Got in some nice Joint Mobility work.

Hit some Improvised Movement Flows.

Great stuff!!

Here's a link to the video of the final Improvised Movement Flow: Squat to Shin Box Extension to Shin Box Extension to Van Damme Splits to Handstand to Front Splits to Bent-arm Lever



https://youtu.be/nuhttKCNhEw?t=57


I hope you enjoy!

Tuesday April 24th night

Very nice training tonight!!

Started out with 3 rounds of Hurricane training. Hit the following with no break:

30 seconds of Wall Drive Sprints, 30 seconds of Rest, 15 seconds of Burpee with Jump Squat Sprints, 15 seconds of Rest, 15 seconds of Log Jump Sprints, 15 seconds of Rest, 30 seconds of Wall Drive Sprints, 30 seconds of Rest, 15 seconds of Burpee with Jump Squat Sprints, 15 seconds of Rest, 15 seconds of Log Jump Sprints.

Repeated for 3 total rounds.

Then hit 3 sets of 9 for Barbell Curls

Got in 2 sets of 8 for Incline DB Curls

Hit 2 set of 7 per side for 1-arm Concentration Curls

Moved onto 3 sets of 10 for Triceps Pressdown

Hit 2 sets of 12 for Overhead Rope Extensions

Hit 2 sets of 7 per side for 1-arm Triceps Pressdowns

Got in 5 sets of 12 for Weighted Pelvic Rocks

Finished with 5 sets of 20 for Weighted Frog Crunches

Good stuff!!

Tueseday April 24th morning

Awesome morning today!

Started out with DVR's, Isometrics and Isometric Power Flexes for the Hands and Fingers

Hit some Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 50 Freestanding Handstand Push-ups

Hit 300 reps of the German 75's Push-ups

Hit 50 Diamond Push--ups

Got in some awesome Joint Mobility and Flexibility wok

Hit the following Kicking Drills, no putting the foot down throughout each drill:

1.) 3 sets of 3 per side for Slow High Round Kicks with a 10 seconds Hold at full extension

2.) 3 sets of 10 per side for Low Round Kick to High Round Kick, 5 fast and 5 slow

3.) 3 sets of 10 per side for 5 Slow High Round Kicks and 5 fast

4.) 3 sets of 10 per side for High Hook Kick to High Round kick, 5 slow and 5 fast

5.) 3 sets of 10 per side for Low Round to Mid Round to High Round to Hook to High Round Kick, 5 slow and 5 fast.

Then hit 3 rounds of the Ring of Fire

Awesome stuff!!

Monday April 23rd night

Awesome night tonight!

Started out with 3 sets of 9 for Barbell Overhead Press

Hit 3 sets of 10 for Gironda Style Reverse Grip Weighted Parallel Bar Chest Dips

Then hit 3 sets of 8 for Reverse Grip Barbell Rows

Moved onto 3 sets of 9 for Barbell Hack Squats

Got in 3 sets of 10 per side for 1-leg Standing Leg Curls

Hit a sweet Super Set for the Calves, moving from the 1st to the 2nd move with no rest. They were, 2 sets of 17 per side for 1-leg Donkey Calf Raises and 2 sets of 16 per side for 1-leg Standing Calf Raises

Then hit 3 sets of 35, 35 and 30 for Weighted Adductor Flies

Finished off with some awesome Isometric and Relaxed Stretching.

Great night!!

Monday April 23rd morning Starting the new trainning cycle

Great morning today!

Started out with Isometrics and Isometric Power Flexes for the Neck

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Nailed 50 Freestanding Handstand Push-ups

Hit 200 Atlas Push-ups

Got in 150 Feet-elevated Push-ups

Hit 3 sets of Handstand Combinations

Got in 3 sets of 1-arm Bent-arm Lever Holds

Hit 3 sets of Planche Leans

Nailed 3 sets of Air Baby Holds

Got in 3 sets of 1-arm Handstand Variations

Hit 3 sets of 1-arm Bent-arm Lever Variations

Hit 3 sets of QDR Holds

Got in some awesome Joint Mobility and Flexibility work.

Great stuff!!


Here's a video of one of the Handstand Combos:

Saturday April 21st and Sunday April 22nd ending the back off week

Easy days on both days!

Both mornings were all about Joint Mobility work.

Both evenings were about rest

Looking forward to Monday!

Friday April 20th

Great day today!!

Started out in the morning with Isometrics and Isometric Power Flexes for the Neck

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 50 Freestanding Handstand Push-up

Hit 210 Push-ups

Hit some awesome Joint Mobility and Flexibility drills

Got in 3 sets of 10 for each of the following DVR Moves:

1.) Biceps/ Triceps Contractions
2.) Alternating Biceps Curls
3.) 2-arm Kickbacks
4.) Wrist Curls
5.) Reverse Wrist Curls


Took the night to rest and recover and get ready for the next training cycle!! Yippie!!

Thursday April 19th night

Great night tonight!

Stared off with 3 sets of Handstand Combinations

Hit 3 sets of Rolling Bridges on each side

Got in 3 sets of Squat to Bent-arm Straddle Handstand to Squat on each side

Hit 3 sets of Steve Atlas Style Super Sissy Squats in each direction

Hit 3 sets of 1-arm Bent-arm Lever Holds on each side

Got in 3 sets of 1-arm Handstand Variations on each side

Hi 3 sets of 1-arm Bent-arm Lever Variations on each side

Finished up with 3 sets of Straddle Planche Holds

Great stuff!!

Thursday April 19th moning

Awesome morning today!

Started out with DVR, Isometric and Isometric Power Flex work for the Hands and Fingers

Hit my Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 5 sets of 7, 8, 9, 8 and 10 for Freestanding Handstand Push-ups

Got in 150 Atlas Push-ups

Hit 210 Wide Grip Push-ups

Nailed some awesome Joint Mobility and Flexibility work

Got in 3 sets of 10 each for the following DVR Moves:

1.) DVR Squats
2.) DVR Leg Curls
3.) DVR Leg Extensions
4.) 1-leg DVR Standing Leg Curls on each side
5.) 1-leg DVR Standing Leg Extensions on each side

Great stuff!


Here's a video of the final set of Freestanding Handstand Push-ups:

Wednesday April 18th

Great day today!!

This morning was:

Started out with Isometric and Isometric Power Flex work for the Neck

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 3 sets of 6, 7 and 7 for Freestanding Handstand Push-ups

Hit 300 Feet-elevated Push-ups

Got in some awesome Joint Mobility work

Hit 3 sets of 10 each for the following DVR Moves:

1.) 1-arm Pull-ups on each side
2.) Bent Rows
3.) Back Flexes
4.) Back Flex 8's
5.) Back Flex 10's

Great morning!

The evening was:

A great Flexibility session including Isometric, Dynamic and Relaxed Stretching!

Felt Awesome!!

Tuesday April 17th night

Awesome back-off week training tonight!

Hit 3 sets of 3 per side for Slow High Round Kicks with a 10 seconds hold at full extension

Hit 3 sets of 10 for 5 Slow High Round Kicks and 5 Fast High Round Kicks

Moved to 3 sets of 10 per side for 5 Slow Low Round Kick to High Round kick to 5 Fast Low Round Kick to High Round Kick

Then hit 3 sets of 10 per side for 5 Slow High Hook Kicks to High Round Kick and 5 Fast

Hit 3 sets of 10 per side for 5 Slow Low Round to Mid Round to High Round to High Hook to High Round and 5 done fast.

Great stuff!!

Tuesday April 17th morning

Great morning today!

Started out with DVR, Isometric and Isometric Power Flex work for the Hands and Fingers

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Hit 3 sets of 5 for Freestanding Handstand Push-ups

Got in 300 Push-ups with the German 75's

Nailed some nice Joint Mobility and Flexibility work

Hit the following DVR's for 3 sets of 10 each:

1.) High Reaches
2.) Shoulder Rolls
3.) Deltoid Raises
4.) Lateral Raises

Great stuff!!

Monday April 16th night

Great night tonight!!

Started out with 3 sets of Handstand Variations

Hit 3 sets of 1-arm Bent-arm Lever Holds

Moved onto 3 sets of Planche Leans

Hit 3 sets of 1-arm Handstand Variations

Moved onto 3 sets of Air Baby Holds

Then hit 3 sets of Bent-arm Lever Variations

Hit 3 sets of Straddle Planche Holds

Finished up with 3 sets of QDR Holds

Great stuff!!

Monday April 16th morning Start of the Back-off Week

Great morning today!

Started out with Isometric and Isometric Power Flex work for the Neck

Hit my Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 150 Atlas Push-ups

Hit 210 Push-ups

Hit my Joint Mobility and Flexibility work

Got in 3 sets of 10 for each of the following DSR and DVR moves:

1.) Eagle Flex
2.) Full Range Pec Contraction
3.) Rope Pull
4.) Leiderman's Press
5.) Prayer's Press

Great stuff!!

Saturday April 14th and Sunday Apri 15th

Easy days today.

Took these two days as a quasi 2 day de-load week.

So both morning were all about Joint Mobility work

And both evening were about rest and relaxation.

Nice days!

Friday April 13th night

Awesome training tonight!

Started out with 6 rounds of Mountain Climber Sprints

Hit 6 rounds of Wall Drive Sprints

Got in 6 rounds of Medicine Ball Slam Sprints

Moved onto 3 sets of 10, 9 and 9 for Barbell Drag Curls

Then hit 2 sets 10 for DVR Spider Curls

Then hit 2 sets of 10 for Hammer Curls

Moved onto 3 sets of 10, 10 and 9 for Triceps Pressdowns

Hit 2 sets of 12 for Overhead Rope Extensions

Got in 2 sets of 13 and 14 per side for 1-arm Triceps Pressdowns

Finished up with 5 sets of 20 for Rope Extensions

Great stuff!1

Friday April 13th morning

Good morning today!

Started out with Isometric and Isometric Power Flex work for the Neck

Then hit Isometric Power Flexes for the Midsection and Vacuum Practice

Moved onto wonderful Joint Mobility and Flexibility work

Hit 200 Push-ups doing for rounds of a special push-ups combo

Hit 210 Feet-elevated Push-ups

Got in 3 rounds of the Ring of Fire

Great stuff!!

Thursday April 12th night

Awesome night tonight!

Started off with 3 sets of 9, 9 and 11 per side for 1-arm Lateral Raise Variations, changing position on each set.

Hit 3 sets of 10 for Gymnastics Rings Archer Pull-ups

Moved onto 3 sets of 10 for Leiderman's Press

Then hit 3 sets of 12 for Stiff-leg Deadlifts

From there it was 3 sets of 10 for DVR Squats

Then I hit 3sets of 10 for Barbell Wrist Curls

Moved onto 3 sets of 10 for Barbell Reverse Wrist Curls

Finished up with 5 sets of 20 for Frog Crunches

Great stuff!!

Thursday April 12th morning

Awesome morning today!

Started out with DVR, Isometric and Isometric Power Flex work for the Hands and Fingers

Hit 100 Hindu Push-ups

Hit 210 Push-ups

Got in some awesome Joint Mobility and Flexibility work

Hit some nice Vacuum Practice and Isometric Power Flexes for the Midsection

Nailed the following Kicking Drills:

3 sets of 3 per side for Slow High Round Kicks with a 10 second hold at full Extension
3 sets of 10 per side of 5 Slow High Round Kicks to 5 fast ones
3 sets of 10 per side of 5 Slow High Hook Kicks to Round Kicks and 5 fast ones
3 sets of 10 per side for 5 Slow Low Round Kicks to High Round Kicks and 5 fast ones

Felt awesome!

Then hit 3 rounds of the Ring of Fire!!

Wednesday April 11th

Great day today!

This morning started with Isometric and Isometric Power Flex work for the Neck

Then I hit 4 sets of 50 for the German 50 Push-ups

Hit 120 Atlas Push-ups

Got in 3 sets of 3 in each direction for Rolling Bridges

Hit 3 sets in each direction of Bent-arm Straddle Handstand Flows

3 sets on each side of Steve Atlas style Sissy Squats Flows

3 sets of 10 per side for Abductor Raises with a 3 seconds hold on each rep

3 sets of 10 per side for Front Hip Flexor Raises with a 3 seconds hold on each rep

Then nailed 3 rounds of the ring of fire!!

Great stuff!!

In the evening I did some special Isometric, Dynamic and Relaxed Stretching.

Here's a quick pic:

And, because the video is a little too long for the blog, here's a link to the video, "A Plethora of Splits."  Moving from the Chinese to the Front to the Front to the Van Damme to the Pancake to the Van Damme splits:

https://youtu.be/-yZxrovjIKE

https://youtu.be/-yZxrovjIKE?t=3

Hope you enjoy!!

Tuesday April 10th night

Awesome training tonight!!

Started out with a nice 3 rounds of Hurricane work. It was: 30 seconds wall drive sprint, 30 seconds    of rest, 15 seconds double kettlebell thruster sprints, 15 second of rest, 15 seconds of burpees with a jump squat end sprints, 15 seconds of rest, 30 seconds of wall drive sprints, 30 seconds of rest, 15 seconds of kettlebell thruster sprints, 15 seconds of rest, 15 seconds of burpee with a jump squat end sprints.

Rested about 1 - 1 1/2 minutes between rounds.

Then hit 3 sets of10 for Barbell Curls

2 sets of 10 for Incline DB Curls

2 sets of 7 per side for 1-arm Concentration Curls

3 sets of 10 for DVR Triceps Pressdowns

2 sets of 10 for Weighted Jungle Gym Overhead Extensions

2 sets of 2-arm Kickbacks

And finished with 5 sets of 20 for Frog Crunches

Great stuff!!

Tuesday April 10th morning

Great morning today!

Started out with DVR, Isometric and Isometric Power Flex work for the Hands and Fingers

Hit some Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 210 Feet-elevated Push-ups

Hit 210 Push-ups

Got in some awesome Joint mobility and Flexibility work.

Hit the following Kicking Drills:

3 sets of 3 per side for Slow High Round Kicks with a 10 second Hold at full extension
3 sets of 10 per side for 5 Slow High Round Kicks and 5 Fast High Round Kicks
3 sets of 10 per side for 5 slow Low Round Kicks to High Round Kicks and 5 done fast
3 sets of 10 per side  for 5 Slow Hook Kicks to Round Kicks and 5 done fast
3 sets of 10 per side for 5 Slow Low Round, Mid Round, High Round, Hook and High Round Kicks and 5 done fast.

Then hit 3 rounds of the Ring of Fire

Awesome stuff!!

Monday April 9th night

Wonderful training tonight!!

Started out with 3 sets of 8 for Overhead Press

Then hit 3 sets of 10 for Reverse Grip Bent Rows

Moved onto 3 sets of 10 for Weighted Reverse Grip Parallel Bar Chest Dips

Then hit 3 sets of 8 for Barbell Hack Squats

Moved onto 3 sets of 10 per side for 1-leg DVR Leg Curls

Then hit a nice Super Set for the Calves, moving from the 1st to the 2nd move with no rest. They were 2 sets of 16 per side for 1-leg Donkey Calf Raises and 2 sets of 15 per side for 1-leg Standing Calf Raises.

From there it was 5 sets of 15 for V-ups

Followed by 3 sets of 35, 35 and 30 for Weighted Adductor Flies

Finished up with Isometric Stretching for the Front Splits and Chinese Splits followed by Relaxed Stretching for the Front, Pancake, Van Damme, Spread Eagle and Chinese Splits.

Great stuff!!

Monday April 9th morning

Awesome morning today!!

Started out with Isometric and Isometric Power Flex work for the Neck

Hit Vacuum Practice and Isometric Power Flex work for the Midsection

Got in 120 Atlas Push-ups

Hit 210 Wide Grip Push-ups

Nailed some awesome Joint Mobility and Flexibility work

Got in the following Hand Balancing Practice:

3 sets of Handstand Variations
3 sets of 1-arm Bent-arm Lever Holds on each side
3 sets of Planche Leans
3 sets of Air Baby Holds on each side
3 sets of 1-arm Handstand Variations on each side
3 sets of Bent-arm Lever Variations on each side
3 sets of Straddle Planche Holds
3 sets of QDR Holds on each side

Then hit 3 rounds of the Ring of Fire

Great morning!!

Sunday April 8th

Good day today!

Hit my Joint Mobility work in the morning.

The evening is a scheduled night off.

Good relaxing and recovering.

Saturday April 7th

Nice day today!

Started out the morning with Joint Mobility work

The Afternoon I hit some awesome Flexibility work

Took the night off due to family thing.

Nice day though!

Friday April 6th night

Wonderful training tonight!!

Started out with 6 rounds of Mountain Climber Sprints

Hit 6 rounds of Wall Drive Sprints

Then got in 6 rounds of Medicine Ball Slam Sprints

Moved onto 3 sets of 10 for Barbell Drag Curls

Hit 2 sets of 10 for DVR Spider Curl

Then got in 2 sets of 9 for Hammer Curls

Moved onto 3 sets of 12 for Triceps Pressdowns

Hit 2 sets of 10 for Overhead Rope Extensions

Hit 2 sets of 12 per side for 1-arm Triceps Pressdowns

Then finished up with 5 sets of 20, 20, 20, 18 and 18 for Rope Crunches

Great stuff!!

Friday April 6th morning

Awesome morning today!!

Started out with Isometric and Isometric Power Flex work for the Neck

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 210 Feet-elevated Push-ups

Hit 210 Wide Grip Push-ups

Nailed some awesome Joint Mobility and Flexibility work.

Great stuff!!

Thursday April 5th night

Great night tonight!!

Started out with 3 sets of 8, 8 and 10 for 1-arm Lateral Raise Variations, changing position on each set.

Then hit 3 sets f 10 for DVR Full Range Lat Contractions

Moved onto 3 sets of 10 for Leiderman's Press

Hit 3 sets of 10 seconds a piece per side for 1-leg Isometric Leg Curls. Each set took place at a different position in the lift.

Moved onto 3 sets of 10 for DVR Squats

Then hit 3 sets of 10 per side for 1-arm DSR Wrist Curls

Followed that with 3 sets of 10 per side for 1-arm DSR Reverse Wrist Curls

Finished up with 5 sets of 20 for Frog Crunches.

Great stuff!!

Thursday April 5th morning

Great morning today!

Hit some awesome DVR, Isometric and Isometric Power Flex work for the Hands and Fingers

Hit some awesome Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 200 Push-ups in combinations

Also got in 120 Atlas Push-ups

Had some awesome Joint Mobility and Flexibility work.

Great stuff!!

Wednesday April 4th

Awesome day today!

Started out with Isometric and Isometric Power Flex work for the Neck

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 120 Hindu Push-ups

Hit 210 Push-ups

Had some awesome Joint Mobility work.

In the evening I had an awesome Flexibility session.

Great stuff!!

Tuesday April 3rd night

Great training tonight!

Started out with a Hurricane Protocol, hitting 3 rounds of the following:

30 seconds Wall Drive Sprints, 30 seconds of rest, 15 seconds Double Kettlebell Thrusters Sprints, 15 seconds rest, 15 seconds Burpees with a Jump ending Sprints, 15 seconds rest, 30 seconds Wall Drive Sprints, 30 seconds rest, 15 seconds Double Kettlebell Thruster Sprints, 15 seconds rest, 15 seconds Burpees with a Jump ending Sprints.

Repeat twice!

Then hi 3 sets of 9 for Barbell Curls

Hit 2 sets of 9 for Incline DB Curls

Moved onto 2 sets of 10 per side for 1-arm Concentration Curls

Then hit 3 sets of 10 for DVR Triceps Pressdowns

Moved onto 2 sets of 20 and 18 for Jungle Gym Overhead Extensions

Then hit 2 sets of 12 for 2-arm Kickbacks

Finished off with 5 sets of 20 for Frog Crunches

Great night!

Tuesday April 3rd morning

Great morning today!

Started out with DVR, Isometric and Isometric Power Flex work for the Hands and Fingers

Then hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 210 Feet-elevated Push-ups

Hit 210 Wide Grip Pull-ups

Played around with some Jack Lalanne Push-ups

Hit 3 sets of 10 per side for Abductor Raises with a 3 second Contraction

Got in 3 sets of 10 per side for Hip Flexor Leg Raises with a 3 second Contraction

Nailed some awesome Joint Mobility and Flexibility work.

And hit 3 rounds of the Ring of Fire!

Great stuff!!

Monday April 2nd night

Awesome night tonight!

Started out with 3 sets f 10 for Overhead Press

Then hit 3 sets of 10 for Reverse Grip Bent Rows

Hit 3 sets of 12, 12 and 10 for Weighted Parallel Bar Reverse Grip Chest Dips

Moved onto 3 sets of 10 for Barbell Hack Squats

Then hit 3 sets of 10 per side for 1-leg DVR Leg Curls

Hit a sweet Super Set for the Calves, hitting the 1st move and moving directly into the 2nd with no rest. They were 2 sets of 15 per side for 1-leg Donkey Calf Raises and 2 sets of 20 per side for 1-leg Standing Calf Raises

Then hit 5 sets of 15, 15, 15, 15 and 13 for V-ups

Got in 3 sets of 30 for Weighted Adductor Flies

Then finished up with some sweet Isometric Stretching for the Front and Chinese Splits and some Relaxed Stretching for the Front, Pancake, Van Damme, Spread Eagle and Chinese Splits.

Great stuff!!

Monday April 2nd morning

Great morning today!

Hit some nice Isometric and Isometric Power Flex work for the Neck

Got in some nice Vacuum Practice and Isometric Power Flexes for the Midsection.

Hit 120 Atlas Push-ups

Got in 4 sets of the German 50 Push-ups

Hit some sweet Joint Mobility and Flexibility work.

Got in 3 rounds of the Ring of Fire.

Great stuff!!

Sunday April 1st

Good day today!

This morning I hit my Joint Mobility work.

The evening is a scheduled night of relaxation and recovery.

Felt pretty good.

Saturday March 31st

Great day today!

The morning was Joint Mobility work and Flexibility work.

Then the evening was:

3 sets of 10 per side for 1-arm Rear Delt Raises

3 sets of 8 for Low Motorcycle Lat Pulls

3 sets of 12, 11 and 10 for Incline Press

3 sets of 10, 9 and 9 for Leg Curls, changing position on each set

3 sets of 15, 13 and 13 for Leg Extensions, changing position on each set

Then a nice Super Set for the Calves, moving directly from the 1st to the 2nd move with no rest. They were, 2 sets of 20 per side for1-leg Donkey Calf Raises and 2 sets of 45 for Seated Calf Raises.

Hit 5 sets of 12 for Weighted Pelvic Rocks

Got in 3 sets of 30 for Weighted Adductor Flies.

Finished up with some awesome Isometric Stretching for the Front and Chinese Splits and some Relaxed Stretching for the Front, Van Damme, Pancake, Spread Eagle and Chinese Splits.

Awesome stuff!!

Friday March 30th night

Great day today.

Hit 3 rounds of the following:

Wall drive sprint 30 seconds, rest 30 seconds, 2 Kettlebell Snatch Sprints 15 seconds, rest 15 seconds, 2 Kettlebell Clean and Press Sprints 15 seconds, rest 15 seconds, Wall drive sprint 30 seconds, rest 30 seconds, 2 Kettlebell Snatch sprints 15 seconds, rest 15 seconds, 2 kettlebell Clean and Press sprints 15 seconds.

Like I said, hit 3 rounds, resting about 60-90 seconds between the rounds.

Then hit 3 sets of 8 for Barbell Curls

2 sets of 7 for Incline DB Curls

2 sets of 8 per side for 1-arm Concentration Curls

3 sets of 10 for Triceps Pressdowns

2 sets of 10 for Overhead Rope Extensions

2 sets of 10 per side for 1-arm Triceps Pressdowns

And Finished up with 5 sets of 20 for Rope Crunches

Great night!

Friday March 30th morning

Great morning today!

Hit some nice Isometric and Isometric Power Flex work for the Neck

Then hit my Vacuum Practice and Isometric Power Flex work for the Midsection.

Got in some nice Joint Mobility work too.

Fun stuff!!

Thursday March 29th night

Awesome training tonight!!

Started out with 3 sets of 10, 10 and 15 per side for 1-arm Lateral Raise Variations, changing position on each set.

Then hit 3 sets of 10, 10 and 8 for Gymnastics Rings Archer Pull-ups

Moved onto 3 sets of 10 for Leiderman's Press

Hit 3 sets of 10 for Stiff-leg Deadlifts

Then hit 3 sets of 10 for DVR Squats

Got in 3 sets of 10 for Barbell Wrist Curls

And hit 3 sets of 10 for Barbell Reverse Wrist Curls

Finished up with 5 sets of 20 for Frog Crunches

Great stuff!!